Sleep apnea is a disorder that causes you to stop breathing multiple times during the course of the night while you are asleep.  If you think you may have sleep apnea then you will want to reach out to your doctor to evaluate the severity of your condition.  There are also a few things you can try on your own at home to try to alleviate or lessen your symptoms.

Lifestyle Changes to Help with Sleep Apnea

There are some major lifestyle choices that can cause or worsen sleep apnea.  For example, smoking is believed to be a risk factor for sleep apnea.  Smoking can cause inflammation in your airway as well as causing fluid retention in your throat and upper airway.

Alcohol, sleeping pills and other sedatives, when taken at bedtime, can relax the muscles in your throat so much that it can interfere with breathing.  When your airway collapses or becomes obstructed by the tissues in your upper airway and throat, this is known as obstructive sleep apnea.

Being overweight contributes greatly to sleep apnea.  Losing excess weight can improve your sleep apnea while also helping with other medical conditions.  When you are overweight, the tissue in the back of your throat thickens and can block the airway during sleep.

Keeping a regular sleep schedule can also help reduce your sleep apnea episodes.  When you are overtired, you tend to quit breathing more often.  Also, avoid caffeine and heavy meals a few hours prior to going to bed.  If you get a good night’s rest regularly, then your sleep apnea should improve.

Tips for Sleeping with Sleep Apnea

While you are sleeping, there are a few tricks you can try to help your sleep apnea.  Sleeping on your side as opposed to your back can help keep your airway open.  If you have a habit of rolling onto your back then you can sew a tennis ball into the back of your pajama top to discourage you from rolling while you are asleep.  Elevating the head of your bed by six inches, or using a wedge pillow or a special cervical pillow to elevate your body from the waist up can also help with your condition.

Another tip is to keep your nasal passages clear and open during the night by using a saline spray, nasal dilator, breathing strips or a neti pot just before bed.  This will help keep your airway clear and lessen the number of times you stop breathing.

If you or a loved one might be suffering from sleep apnea, call Dr. Levy for a consultation.